Day 3 in the "Lose 2kg in 10 days" diet

Day 3

Breakfast:

• 1/2 cups cooked oatmeal
• 1/2 cup skimmed milk
• 1 slices banana

Lunch:

• 1/2 cup chickpeas/lettuce/tomatoes/cucumber/baby mealises/sugar peas
• 1/4 avocado pear
• 1 boiled egg
• mix together into a salad

Dinner:

• 150g pork fillet, sliced into strips
• Stir-fry with red oninos, tomamtoes, spinach and
• 3 slices of chopped ham into a green salad

Day 2...

Breakfast:

• 1 slice low-GI bread
• 1 poached egg
• 1/2 cup steamed mushrooms
• 1/2 fresh fruit salad

Lunch:

• 1 chopped chickem breast
• Mix that with chopped peppers, cucumber, carrots and tomatoes
• 1/2 wheel of low-fat feta cheese
• 1/2 cup of olive oil and lemon juice to sprinkle over

Dinner: 

• 150g lean beef steak, fried in a non-stick pan
• Over-roast your of mixed vegetables
• with 1 tbsp od olive and fresh herbs

Day 1 of the Lose 2kg in 10 Days diet...

Lose 2kg in 10 Days...

Breakfast:
Day 1

• 2 T muesli
• 1 T oat bran
• 1 T raisins
• 1/2 c fat-free vanilla yoghurt

Lunch

• 1/2 full-grain bagel
• 1/2 tin tuna in brine
• 2 T low-fat mayo 

Mixed salad:  cherry/tomatoes/cumcumber and lettuce

Dinner

• 150g skinless chicken, steamed and sliced

Mixed salad: cherries, tomatoes, red onion, sugar peas, baby beetroot, 2 T low-fat salad dressing

The Slimmers Programme...

It's all about the kilojoule intake:

• A kilojoule(kJ) is the unit of energy used in nutrition.
• Ladies need +/-  7140-8400kJ of energy per day.
• For weight-loss, you need to reduce intake by about 2100kJ per day, which can be done by eating less or exercising more. Although you need to eat enough to lose weight, so you should never eat less than 5040kJ per day.

Metabolism:

Your metabolism is all the energy your body needs in a day and by eating small portions of healthy food every 3-4hours, and doing light exercise regularly you will help your metabolism work at its best.

The Slimmers Programme:

Breakfast: Provides you with 1050kJ

50g bowl of cereal served with 180ml of skim milk.

Snack: Provides you with 630kJ

Choose 1-2 tennis ball sized fruit OR
A fruit and a 175ml fat-free yoghurt

Lunch: Provides you with 1200kJ

A sandwich made with 2 slices of low GI or rye bread, a filling of 1/2 chicken breast or 1/2 tin tuna and 1tbsp low fat mayo or 2tbsp fat free cottage cheese and 1/4 avocado OR
A salad with 1/2 chicken breast or 1/2 tin tuna, 1 cup of rice/pasta OR 6 Provita and 1tbsp low fat salad dressing or 1tsp olive oil and unlimited balsamic vinegar

Snack: Provides you with 630kJ

1 cup pineapple, 1tbsp raisins and 1tbsp nuts and seeds OR
40g dried fruit

Dinner: Provides you with 1500kJ

100g of chicken/fish, 1 cup of rice/mashed patato/pasta and veggies(raw or cooked)
1 cup of green tea

This all provides you with 5060kJ, and you are A for away:-)!